Training for my first whack at a 10k

WHIP IT!

Following on from my earlier post in the main section ART (below), I've decided to keep a log of my training as both a way of charting my progress and ensuring I stick with it...
http://boards.ie/vbulletin/showthread.php?t=2056031048

I have decided to follow Hal Higdon's 10k Intermediate prorgrame (below). I realise it says this program is designed to 'improve' your 10k performance but, even thought I've never done one before, I have a certain level of fitness from a lifetime of playing GAA, training regularly etc so I figure this shouldn't be a problem for me.
http://www.halhigdon.com/10ktraining/10kinter.htm

I plan to run the Aware 10k in the Phoenix Park on December 11, making this week (beginning last Sunday) the first week of eight for my training.
Also, just to note, I will be starting the 'weeks' on Sundays rather than Mondays as the chart shows because the 10k in the PP is on a Saturday as opposed to the chart's Sunday.

Okay, here goes, my first tentative steps in training for a 10k

WEEK ONE
Sunday - Did nothing! Was supposed to get out for a 3k run (knew I wouldnt get the chance to do the Strength part as well) but as I work Sundays and tied up with family stuff, that didn't happen. Great start!

Monday - Ran 3.2miles. I know the chart says 3m but there's a run our by my house that I have done fairly regularly in the past so I just did that one. Easing myself in here.

Tuesday - As I mentioned in my original post, Tuesdays 'Interval/Tempo' day will at times become '5-a-side' soccer day. This was one of those days. Played an hour of five-a-side at a decent pace with a decent level of football.

Wednesday - 45mins of weight/strength training, including Dumbbell benchpress, pull-ups, chin-ups, dips and push-ups... Mis-read the treadmill and went on a '3k' run rather than a '3mile' run - did it at a sharp enough tempo but will make sure I do 3mile the next time... finished off with a few more weights, barbell rows and two sets of five 'man-makers'. All in all, a good solid workout.

I suppose I should have underlined my goals above - I'm aiming to lose some weight and build up some endurance with a view to hopefully getting back playing GAA in January/February. I know running long distances isn't ideal prep for playing GAA but, right now, preparing for and running a 10k is a means to an end, a goal there that will motivate me to put in 8 weeks of solid work with something tangible at the end.

WHIP IT!

THURSDAY - Rest Day, played golf. Played ok!

Tomorrow, the program calls for "60 mins Cross-training". The definition of this is fairly ambiguous - am I right in saying that taking the dog for a walk for an hour effectively equals 60mins of Cross??

yungwan

Hi! Good luck with your 10K training!!

I am by no means an expert, I am only running about 8 months, but just based on what others have told me, cross training can be swimming, walking or cycling (stationary or push bike).

Its basically to help you to recover from running by giving your leg muscles a break from pounding the road, while also strenghtening your muscles with different exercises.

I would say golf would count as cross training (could be wrong though?), so enjoy your rest days and pla golf on cross training days instead!!

I dont think the idea is to kill yourself either though, and imo the runs are the most important part of your training.

How many miles have you being running prior to the plan, out of curiosity.

Maybe some of the more experienced runners would have better advice for you though.

Happy running!

ecoli

"Cross training" is an ambiguous term at the best of times. If you are doing it for running however the best idea is to try and do exercises that work similar muscles to that of running. Here is a list of the most common forms that most runners would use:

Cycling
Hill Walking
Elliptical machine
Swimming (or Aqua jogging)

The idea of cross training in this incidence is to try and continue to build your aerobic base while not put the pressure on your legs. Over time you will develop the leg strength and stability that there will be less of a need for cross training but for now its about increasing training while keeping injury risk at a bare minimum

WHIP IT!

Thanks alot ecoli...

@Youngwan - 90% of the training I would have done in my life would be GAA/soccer type training. Have gone to the gym in fits and starts kind of for anout three years now and started running (again in fits and starts!) about three years ago also. To the best of my knowledge, the furthest I've ever ran is that 3.2 mile run near my house - although I'm sure I've run further in training sessions without really realising it.

WHIP IT!

Actually, something I've been meaning to ask... there are two days a week on HH's training guide that include strength training and a run... For convenience, I plan on doing the run part of these days on the treadmill in the gym... I gather running on the treadmill isn't quite the same as running on the road - the treadmill does some of the work for you... Might this be damaging to my progress? Should I maybe up the distance and/or tempo slightly to compensate?

Thanks in advance!

ecoli

WHIP IT! wrote: »

Actually, something I've been meaning to ask... there are two days a week on HH's training guide that include strength training and a run... For convenience, I plan on doing the run part of these days on the treadmill in the gym... I gather running on the treadmill isn't quite the same as running on the road - the treadmill does some of the work for you... Might this be damaging to my progress? Should I maybe up the distance and/or tempo slightly to compensate?

Thanks in advance!

Looking at this plan i would say you will be grand leaving it the way it is. Only thing i would suggest would be to increase the incline on the treadmill to 2% to simulate the fact that there is no such thing as a flat outdoor course.

These days are more about recovering from your key sessions which are wed and Sunday these are where you will see most benefit the other runs are mainly about maintaining the aerobic base you build. They should not be ignored but at the same time they should be viewed more so as the cement holding together the building blocks of your training

WHIP IT!

WEEK ONE (contd...)

FRIDAY - 60mins Cross-training: Took dog for a walk through the fields! Rest days really seem to do the trick as I was bursting for the first long run today (Saturday).

SATURDAY - Four mile run. As I've said I'm well used to doing a 3.2 mile run near my house so today I just added an extra 0.4miles at either end and I did it well within myself. Was happy with how strong I was throughout and at the end. So that's Week One done n dusted - long way to go but looking forward to it.